HIIT Workout | Outdoor 20-minute full-body for lean muscle

Here is a HIIT workout you can do in just 20 minutes that will promote lean muscle and burn fat. I understand time is hard to come by for many people. That is why it is my mission to prove a workout that you can do in 20 minutes that is very effective.

After performing this workout I could barely move. Additionally, you need minimal equipment and can do it almost anywhere.


There are many benefits to a HIIT workout. Here are some of my favorites to the fast-growing workout style. If you are completely unfamiliar with it, be sure to check out an article I wrote explaining what HIIT is and why it’s amazing.

Saves time

As we mentioned above this workout can be done in 20 minutes. That is absolutely amazing in regards to efficiency. In a traditional workout, you have an amount of time allocated for lifting weights and then usually 15-30 minutes of cardio at the end. This entire workout will be completed in 20 minutes!

Keep your HIIT workouts 30 minutes or shorter to avoid overworking your muscles. The last thing I want is for anyone to injure themselves.

Promotes fat loss

Not everyone has a goal of losing weight. With that being said, almost everyone I know has a goal of losing fat or keeping off unwanted fat at the least. This is an excellent way to workout to promote fat loss.

In a study at the University of Tehran in Iran, researchers found that participants who regularly performed High-Intensity Interval Training for 6 weeks had a significant amount of fat loss compared to traditional cardio. They concluded that high-intensity interval training is an effective method to reduce body fat.

Supports lean muscle growth

One of the first things new bodybuilders learn is that they have to stop doing so much cardio. Many people who workout do cardio to the point of it being detrimental to their muscle growth. High-Intensity Interval Training provides a perfect mix to not eat at your muscles and get you on the path to building a lean body.

Be sure to check out my new Fitness YouTube Channel where I’m posting workouts, fitness tips, and lifestyle videos.

The HIIT Workout

Equipment needed

  • Set of Dumbbells (or household items like paint cans, canned goods, or filled water bottles)
  • Slam Ball (or make you own slam ball with a square zip-up pillow & sand)
  • Jump Rope (actual rope will work if thick enough and cut to proper length)


  • 4 sets total
  • Each exercise is performed for 30 seconds (Jump Rope for 45 seconds)
  • 20 seconds rest after each superset
  • 1 minute rest after each set


  1. Slam Ball + Push Ups
  2. Jump Rope + Clap Push Ups
  3. Bicep Curls + Knee Slap Jumps

Reminders and Conclusion

Make sure you go as hard as you can. This workout is short so in order for it to be effective, you must give maximum effort on every single rep. It will not be easy to make it to the end the first time you do this. That is okay. Take a quick break and finish. As long as you give it your all you have done this workout.

Throw this into your routine once a week to mix it up and shock those muscles. Don’t ever let them be comfortable. Lastly, don’t forget to hydrate and eat a healthy recovery meal after.

Watch the video in this article to see me perform all of the exercises. If you have any questions please feel free to reach out on Instagram (@DominiqueClare).